Ngati mwachita mapikisano apang'ono, koma ndinu atsopano pa mtunda wa 10K (6.2 miles), apa pali mfundo zina zogwiritsira ntchito 10K yanu yoyamba:
1 - Musamayembekezere nthawi yanu yomaliza kuti ikhale nthawi yachiwiri ya 5K.
Pamene mpikisano wothamanga umatha nthawi yayitali, mayendedwe anu amachedwa. Ngakhale kuti izi zingawoneke ngati zopanda nzeru, anthu ena amakhumudwa pamene akuzindikira kuti sangathe kuthamanga mofulumira monga momwe amachitira mumsasa wa 5K. Mukhoza kugwiritsa ntchito nthawi yamtundu wapitawo, pamtunda wautali, kuti muwonetse nthawi yanu ya 10K kuti mudziwe zomwe muyenera kuyembekezera.
2 - Idyani chinthu musanayambe mpikisano.
Mwinamwake mwathawa kuti musadye chakudya cham'mawa musanakwane 5K, koma ndi kovuta kwambiri kupyola 10K pamimba yopanda kanthu. Tsatirani malangizo awa pa zomwe mungadye musanayambe mpikisano . Inde, musapange kulakwitsa kudya kwambiri mpikisanowu , mwina.
Onaninso: Chakudya Chamapamwamba cha Othamanga
3 - Musayambe mofulumira.
Ndiko kuyesa kuyambira mofulumira, makamaka ngati mwakonda kugwiritsa ntchito mitundu 5K. Koma mudzalipira pamapeto pa mpikisano ngati mukukankhira kwambiri pachiyambi. Tsatirani malangizo awa kuti muwone kuti simukuyamba mofulumira.
Onaninso: Zolakwitsa Zodziwika Zonse
4 - Gwiritsani ntchito madzi.
A 10K amatalika kuti othamanga onse, mosasamala kanthu momwe mwakhalira mofulumira, akuyenera kutenga madzi mumsinkhu. Gwiritsani ntchito malo opangira madzi pa maphunzirowo. Ngati simunayambe mwachitapo, apa pali malangizo ena othandizira kuti mutenge madzi kuchokera ku stop hydration .
Onaninso: Hydration and Running
5 - Tetezani kutentha ndi zotupa.
Mwinamwake simunavutike ndi kuthamanga kapena kuthamanga kwa phazi pamene mudathamanga maulendo afupikitsa, koma zingakhale zovuta mukakhala akutalika pa 10K. Onetsetsani kuti mutengapo mbali kuti musamangidwe, monga kugwiritsa ntchito BodyGlide kapena Vaseline pa malo ovuta (nkhono za amuna, mzere wa azimayi kwa akazi) komanso kuvala nsalu zamakono (osati cotton) yokhala ndi zovala. Pofuna kuteteza zilonda zamapazi, valani masikiti (komanso osati a thonje) ndipo onetsetsani kuti nsapato zanu zikugwirizana bwino. Muyenera kuvala nsapato zothamanga zomwe zili zazikulu kuposa theka la nsapato.
Onaninso: Mavuto Okuthamangitsira Ambiri
6 - Pezani abale ndi abwenzi anu kuti akuthandizeni.
Zimathandiza kwambiri pamene muli ndi anthu omwe akukukonderani. Limbikitsani mamembala anu ndi abwenzi kuti akhale pazinthu zamakono motsatira maphunziro kuti akuthandizeni. Kudziwa kuti adzakhala pa sukuluyi kukupatsani chinachake choyembekezera.
7 - Khalanibe olimba mtima.
Maganizo anu adzayesedwa pa mpikisano, kotero muyenera kukhala ndi zida zamaganizo kuti muthane ndi vuto lililonse kapena kukhumudwa. Yesetsani kudzidodometsa poyang'anitsitsa zochitika pamsewu, ena othamanga, ndi owonerera. Onetsetsani kuti mupite kumtunda wamtunda wotsatira, osati mzere womaliza - mpikisano udzakhala wotheka kwambiri ngati mutaphwanya pang'ono. Zimathandizanso kukhala ndi mawu amphindi, omwe mumawabwereza kuti mukhale odekha komanso olimba.
Onaninso: Zokuthandizani Maganizo a Mavuto
8 - Yesani mpaka kumaliza.
Pamene mukuyandikira mzere womaliza, palibe kubwerera - ngati mumakhala bwino, pitani. Pitirizani kupalasa manja anu ndikuyang'ana mmwamba. Yesetsani kuganizira othamanga patsogolo panu ndikuwone ngati mungathe kuwadutsa musanafike kumapeto. Ngati mukudziwa kuti pali wojambula zithunzi pamapeto pake, onetsetsani kuti mumamwetulira kuti mumalize chithunzi.
Onaninso: Nsonga za Mpikisano Wamphamvu Zimathera
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